Comparing Nutrients in 7 ounces Almond paste VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Almond paste	Glazed Walnuts	Recommended Dietary Allowance
Energy	31.3% 909kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	56.8% 55g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	NA	1.6g per day for Men 19-50 years
Omega 6	65% 11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	72.6% 94g	130g per day for Men 19-50 years
Sugars	99% 72g	88% 63.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	19% 7.14g	38g per day for Men 19-50 years
Protein	32% 18g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.2% 145μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	179% 27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Glazed Walnuts	Recommended Dietary Allowance
Calcium	34% 341mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	39.7% 3.18mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	NA	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	73% 512mg	NA	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	59% 885mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	NA	11mg per day for Men 19-50 years
Water	0.76% 28g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Glazed Walnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Almond paste versus 7 oz of Glazed Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almond paste vs Glazed Walnuts:

• Both Almond paste and Glazed Walnuts have similar amounts of vitamins per 7 oz
• Both Almond paste as well as Glazed Walnuts have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Almond paste vs Glazed Walnuts:

• 7 ounces of Almond paste have 2.4 times more Calcium, 1.2 times more Iron and 1.4 times more Potassium than Glazed Walnuts.
• While 7 oz of Glazed Walnuts contain 49.6 times more Sodium than Almond paste.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond paste have 1.3 times more Fiber than Glazed Walnuts.
• While 7 oz of Glazed Walnuts contain 1.3 times more Fat and 1.4 times more Saturated Fat than Almond paste.
• Both Almond paste and Glazed Walnuts offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per seven ounces.